Chickpea Veggie Soup
Nutritional Info
- Servings Per Recipe: 8
- Amount Per Serving
- Calories: 184.5
- Total Fat: 5.0 g
- Cholesterol: 0.0 mg
- Sodium: 179.9 mg
- Total Carbs: 30.9 g
- Dietary Fiber: 6.0 g
- Protein: 6.8 g
View full nutritional breakdown of Chickpea Veggie Soup calories by ingredient
Introduction
This healthy soup tastes like you slaved over a hot stove all day but comes together fast enough to eat any weeknight. Sweet potatoes, carrots and kale make this delicious. Using steel-cut oats as your grain of choice makes the soup thick and hearty, too!This healthy soup tastes like you slaved over a hot stove all day but comes together fast enough to eat any weeknight. Sweet potatoes, carrots and kale make this delicious. Using steel-cut oats as your grain of choice makes the soup thick and hearty, too!
Number of Servings: 8
Ingredients
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2 tablespoons (30 ml) olive oil
1/4 cup (50 g) minced onion
3 cloves garlic, minced
11/2 cups (270 g) diced sweet potato
1 cup (110 g) chopped carrots
1 can (15 oz [425 g]) chickpeas
6 cups (1420 ml) water
1/2 cup (40 g) steel-cut oats
4 tablespoons (24 g) nutritional yeast, divided
1 teaspoon marjoram
1/2 teaspoon smoked paprika
1/2 teaspoon basil
1/4 teaspoon thyme
1/4 teaspoon ground rosemary
11/2 cups (270 g) chopped kale or other green like chard or collards
salt and pepper, to taste
Tips
Love this recipe? It was re-printed with permission from Kathy Hester's cookbook, OATrageous Oatmeals: Delicious & Surprising Plant-Based Dishes from This Humble, Heart-Healthy Grain. Check it out for more fun ways to spice up your oats!
Directions
Add the olive oil to a soup pot and heat over medium heat. Once hot, add onions and sautee for
about 5 minutes, until translucent. Then add the garlic and cook for 3 more minutes.
Add the sweet potato, carrots, chickpeas and water, then turn the heat to high and bring to a boil.
Once the soup is boiling, turn to low and add the oats, 2 tablespoons (30 g) of the nutritional
yeast, marjoram, smoked paprika, basil, thyme and ground rosemary. Cover and simmer until the oats are thoroughly cooked, about 20 to 25 minutes.
Add in the kale and the other 2 tablespoons (30 g) of nutritional yeast. Cook about 5 to 10 minutes until the kale is tender. Add salt and pepper to taste before serving.
Serving Size: Makes 8 servings
Recipe photo by Kate Lewis
about 5 minutes, until translucent. Then add the garlic and cook for 3 more minutes.
Add the sweet potato, carrots, chickpeas and water, then turn the heat to high and bring to a boil.
Once the soup is boiling, turn to low and add the oats, 2 tablespoons (30 g) of the nutritional
yeast, marjoram, smoked paprika, basil, thyme and ground rosemary. Cover and simmer until the oats are thoroughly cooked, about 20 to 25 minutes.
Add in the kale and the other 2 tablespoons (30 g) of nutritional yeast. Cook about 5 to 10 minutes until the kale is tender. Add salt and pepper to taste before serving.
Serving Size: Makes 8 servings
Recipe photo by Kate Lewis
Member Ratings For This Recipe
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